Second, the preparation before morning exercise:
1, when you get up in the morning, do some small stretching exercises in bed for about ten minutes, which can wake up your body;
It is not allowed to run on an empty stomach in the morning, but it is worse when you are full. Therefore, before running, put two spoonfuls of sugar in drinking water to dilute it, and then drink it, not on an empty stomach or full;
3, prepare a pair of running shoes, don't wear any canvas shoes, drag shoes to run, it is extremely bad for the feet, just ordinary sports shoes, not loose or tight, just comfortable;
4, prepare a sportswear, if not, you can also use breathable clothes instead.
Thirdly, morning exercises can enhance physical fitness, muscle strength, immunity, coordination and responsiveness of the body, shape the body, relieve mental stress, improve mental state and enhance willpower.
The benefits of morning exercise:
1. Scientific morning exercises can improve the function of the nervous system. Through morning exercise, we can improve the functional level of the central nervous system, improve the strength, balance and flexibility of the body, and improve the conversion ability between excitement and inhibition of the cerebral cortex. Physical exercise can make nerve cells get more energy and oxygen, and make the brain and nervous system get enough energy and material guarantee during intense work. According to research, when brain cells work, they need 10-20 times more blood than muscle cells, and the oxygen consumption in the brain accounts for 20-50% of the total oxygen consumption. Scientific morning exercise can make the brain's excitement and inhibition process alternate reasonably, avoid nervous system process tension and eliminate fatigue.
2. Improve the function of the exercise system, and often participate in morning exercises, which can improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue, and enhance the endurance of muscle tissue, so as to thicken fat fibers, increase the volume and strength of muscles, improve elasticity, and make muscles developed, strong and powerful. According to the measurement, the average person's muscle energy accounts for about 40% of the body weight, while the athlete's muscle weight can reach 45-50% of the body weight.
3. Morning exercise can improve the ability of respiratory system. Scientific morning exercises can speed up breathing frequency, deepen breathing, increase oxygen intake and improve human oxygen supply capacity. Herman, an internationally renowned German medical professor, pointed out: "Jogging is the best way to keep healthy, and the key is oxygen. The oxygen supply during fitness running is 8- 12 times higher than that during meditation. People who often do morning exercises have a slower aging rate of respiratory system than those who don't.
4. Improve and improve the function of the circulatory system. Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity, increase blood volume, promote blood circulation and improve the body's ability to absorb oxygen. Under normal circumstances, the heart's blood output per minute during exercise is 8 times that of usual. Therefore, people who don't like morning exercises at ordinary times will have heartbeats, shortness of breath, chest tightness and headaches. And morning exercisers will improve their blood circulation and increase their blood flow. Morning exercises can also improve the nutritional status of bones, enhance material metabolism, increase the organic components of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thus improving the bending, stretching, bending, compression and torsion of bones, and also improving the range, flexibility and accuracy of joint and ligament transportation.